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Best Exercises for Patella Tendonitis/Tendinopathy

Best Exercises for Patella tendonitis

A common condition seen in on Chelmsford and Southend clinics is patella tendinitis or know more commonly known as the patella tendinopathy. The change from tendonintis to tendinopathy was a conscious change as it is now believed that there is a limited inflammatory effect causing the pain in the tendon but a change in the biology of the tendon. By understanding this change in thinking this helps to identify what are the best exercise for patella tendinopathy. Original research reported benefit from exercise which was based on single leg squats based on a decline board. Whilst this was effective for many, research suggest an array of patella tendon loaded exercises may be of more benefit. These exercises are eccentric based which means the muscle are lengthening and contracting at the same time which has greater effect on the tendon/muscle and are performed slowly i.e 4 seconds per rep (2 seconds up/2 seconds down). These programmes do take time to make changes! Just like any other gym programme I.e. you would expect a 6 pack after doing 1 weeks worth of trunk exercises !! So you have to be committed, but should see some benefit in the short term and hopefully greatly improved by the 8-12 week mark. The only other big thing to note is the exercise needs to be heavy! However it is advised that you should start within comfort and be supervised by your physiotherapist to make sure the weight/load is right for you ! For further detail on patella tendinopathy visit out webpage

 

Appointments are avaliable in Chelmsford and Southend clinics, Monday to Saturday, morning to evenings. Call our clincs or email us for further details.

Pre-Season Niggles

Pre season niggles
The football preseason is in full swing for most and competitive action is only around the corner. However, for some this may be a frustrating period after hopes of a fresh season, a fresh start and injury niggles can really limit the full potential of a successful season. So what are the best ways to avoid these preseason niggles?
The first major point is if you have more than a niggle, i.e this injury has stopped you playing a game then get a physio to assess your injury ASAP! The quicker your problem is assessed, the quicker you can get a diagnosis and on the right track to speedy recovery ! If the stiffness, tightness, limitation of function is something you can play with then here are a few ideas that might work for you !
Pre training/match prehab, or conditioning as known to some needs to be holisitc and cover all bases to reduce your risk to injury. Unless you have a known trouble area then you might want to target this greater in your routine. I.e if you have had recurrent hamstring problems; activation, neural and dynamic mobility exercises may need to be a regular must do alongside the rest of your routine. Examples of exercises performed to reduced injuries and severity of injuries can be viewed on the FIFA +11 poster below. This consist of running, strengthening, lengthening and proprioceptive exercises. All these physical components of exercise/fitness and are a great foundation for most to start from. As with most things
consistency in performing these exercises is the key in getting the most of this routine.
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To build a specific routine for your niggles or injuries call either of our Chelmsford or Southend phone numbers or email address for further details.

Andy Murray Hip Injury?

Andy Murray Hip Injury

Another year gone by, with a close to the final exit by the British tennis stars. However, this year it looked like injury was limiting our main men’s championship hopeful. Media reports suggest Andy Murray was struggling with a hip complaint, with the British tennis player commenting that it is was just wear and tear. Speculating through the reports with the media and considering the type of hip injuries seen within tennis, it is likely that Andy could have a femoral acetabular impingement (FAI). This is a type of a bone/joint issue seen across sporting athletes, where there is impingement of the thigh bone or the hip socket on each other. Pain can be reported in the groin, outer side of the hip or on in the buttock. Athletes can play with this issue, however when pain starts to limit their performance that is a good indicator that a period of intensive physio or other interventions like injections need to take place. Physiotherapy normally consists of manual therapy, soft tissue massage and exercise aimed strengthening the hip abductor/adductors.

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Although it was not just Andy Murray who was the only tennis star struggling with injury. 7 games were finished one one day due to injury with a mix of shoulder, back and knee complaints. In a tough era where the competition is high, this increase in intensity mixed with the players physically pushing the game forward appears to be taking its toll on the athletes bodies.

For further info on tennis injuries read here: http://physioacademy.co.uk/conditions/sports-injuries/tennis.html

Call us for an expert assessment or treatment on either Chelmsford or Southend. 01245 254069/01702 521042